Comparing Nutrients in 1 pound Florida Oranges VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	7.2% 209kcal	41% 1188kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	195% 254g	130g per day for Men 19-50 years
Sugars	57% 41.5g	18% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	73% 27.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.1% 0.41mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	343% 7.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.78% 54.4mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	363% 200μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	127% 1910mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	10.7% 395g	3.75% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Florida Oranges vs Whole-wheat Pita Bread:

• Raw Florida Oranges have more Vitamin A and more Vitamin C than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 3.4 times more Vitamin B1, 2 times more Vitamin B2, 7.1 times more Vitamin B3, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6, 2.1 times more Vitamin B9, 3.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Whole-wheat Pita Bread:

• Raw Florida Oranges have 2.9 times more Calcium and 2.8 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 7.4 times more Copper, 34 times more Iron, 6.9 times more Magnesium, 72.5 times more Manganese, 15 times more Phosphorus, 88 times more Selenium, more Sodium and 19 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Whole-wheat Pita Bread have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 3.2 times more Sugars than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 5.7 times more Energy, 8.1 times more Fat, 4.7 times more Omega 3, 32.3 times more Omega 6, 4.8 times more Carbohydrate, 2.5 times more Fiber and 14 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.